Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 25.08.2024
CrossFit
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
Post-Workout:
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
Cardio
Cindy’s Long Run
AMRAP40
5 Pull-Ups
10 Push-Ups
15 Air Squats
200m Run (Row/Ski)
Yoga für CrossFitter
Montag, 26.08.2024
CrossFit
HEAVY-DAY
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Dienstag, 27.08.2024
CrossFit
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
Cardio
Team of 2 / AMRAP 40 / YGIG
30 Wall Balls (6/9kg)
10 Shuttle Runs (10m)
30 KB Swings (16/24kg)
200m Single KB Farmers Carry (16/24kg)
30 Cal. Bike/Ski
Technik-Class
Skill:
Double Under
Workout:
5 Rounds
10 Double Under
5 Burpee Pull Ups
10 Push Ups
Mittwoch, 28.08.2024
CrossFit
Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:00.
For time:
21-15-9
Hang power snatches (34/52 kg)
Box jumps (20’/24’)
Donnerstag, 29.08.2024
CrossFit
Skill:
Handstand Push-Ups
AMRAP 15:
200-m run (Row/Bike)
10 handstand push-ups
15 wall-ball shots (6/9kg)
Post-Workout:
5 Rounds:
0:20 Max. Toes-to-Bar
0:10 Rest
0:20 Max. Burpee Broad Jumps
0:10 Rest
Cardio
AMRAP15
10 Burpees
15 Sit-Ups
10 Push-Ups
15 Air Squats
10 Toes-to-Bar
15 Jumping Air Squats
Break 3 min
AMRAP15
40 Crossed Mountain Climbers
10 Cal. Row
40 Double Unders
10 Cal. Row
40 Shoulder Taps
10 Cal. Row
Functional Bodybuilding
5 Sets: 16 Double DB/KB Overhead Walking Lunges
-Build in load each set
-Every 2 min
5 Sets: 16 alt. KB Gorilla Row
-Build in load each set
-Every 2 min
5 Sets: 8-12 Strict Ring Dips
-Every 2 min
EMOM10: 10-15 V-Ups
Freitag, 30.08.2024
CrossFit
Skill:
Double Unders
For time:
30 Russian KB swings (16/24 kg)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.
Weightlifting Beginner
Tempo Clean + Jerk
WOD: Tempo Clean + Jerk - E0.5MOMx12 – 1+1@moderate+
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Tempo Snatch + OHS – E2MOMx4 – 3+2@50/55/60/65%
Dip Power Clean + PushPress – EMOMx4 – 1+2@moderate
Pause Clean – E2MOMx4 – 3@70%
Back Squat – 15min to find heavy 3 + E3MOMx3 – 3@90%
RDL - E2MOMx3 - 6 @75%
Samstag, 31.08.2024
Team-WOD
With a partner, complete as many rounds as possible in 30 minutes of:
30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)
Sonntag, 01.09.2024
CrossFit
Skill:
Free Handstand Hold
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (16/24 kg)
50 double-KB push presses
Single-KB overhead walking lunge (30.5 m)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Post-workout:
Tabata hollow rocks
8 sets:
:20 hollow rocks
– Rest :10
Cardio
4 Rounds for Time / TC: 30 min
20 Single DB Ground to Overhead (15/22,5kg)
200m Run/Ski
20 Single DB Front Rack Squats (15/22,5kg)
200m Run/Ski
20 Diamond Push-Ups on DB
200m Single DB Run
If you finish before TC go for max. distance Run/Ski
Yoga für CrossFitter
Sonntag, 25.08.2024
Long Distance
On a 60min. Clock
With a Partner
20 Rounds:
5 T2B/Knee Over Hip
3 Hand Release Push-Ups
1 Wall-Walk
-Switch Partner After a full Round.
20 Rounds:
5 Box Jump Overs (20'/24')
3 Goblet Squats (15/22,5kg)
1 Devil Press (15/22,5kg)
-Switch Partner After a full Round.
AMRAP in remaining time YGIG:
1000m. Row
60 alt. DB-Snatches (15/22,5kg)
60 Lateral Jumps Over DB
1000m. Ski
60 alt. Box Step-ups (20'/24')
60 Russian twist w. DB
2000m. Bike
60 Burpees over Partner
600m. Run (Together)
CrossFit
AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm Russian KB swings/arm (16/24 kg)
Post-workout:
Accumulate:
1:00 single-arm plank hold on the rings/arm
– Switch arms as needed.
Montag, 26.08.2024
Cardio
On a 33 min. Clock
Buy in: 3000m. Bike
Rest 1min.
1000m. Ski
AMRAP in remaining time:
20 Plate Ground to OH (10/15kg)
5 Burpees over Plate
200m. Run
20 Weighted Sit-Ups (10/15kg)
5 Burpees over Plate
200m. Run
20 alt. OH-Reverse Lunges (10/15kg)
5 Burpees over Plate
200m. Run
20 Plate Squat Jumps
5 Burpees over Plate
200m. Run
CrossFit
AMRAP 20:
15 double-DB front squats (15/22.5 kg)
50 double-unders
12 strict pull-ups
15.2-m handstand walk
– 5 ft of handstand walking = 1 rep.
Dienstag, 27.08.2024
Hyrox
AMRAPx36
2 Rounds:
200m. Run
20 KB-Deadlifts (16/24kg)
1 Lane Sled Push (75kg)
20 Mountain Climbers
2 Rounds:
500m. Bike
20 Medball Deadlifts (6/9kg)
20 Shoulder Taps
20 Wall-Balls (6/9kg)
2 Rounds:
200m. Ski
2 Lanes Burpee Broad Jumps
20 Tuck-Ups
20 alt. Lunges (10/20kg)
CrossFit
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (51/61 cm) (15/22.5 kg)
1:00 deadlifts (70/102 kg)
– No rest between rounds.
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
Mittwoch, 28.08.2024
Long Distance Weekday
On a 40min. Clock
With a partner
20 Rounds:
4 T2B/Knee Over Hip
8 Hand Release Push-Ups
12 Air Squats
-Switch Partner After a full round.
AMRAP in remaining time:
40 alt. DB-Snatches (15/22,5kg)
60 cal. Bike
40 Goblet Squats (15/22,5kg)
60 cal. Ski
40 DB-Push Press (15/22,5kg)
60 cal. Ski
40 Weighted Box-Step-Overs (20'/24')
CrossFit
Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.
3 rounds for time:
10 hang power snatches (29/43 kg)
2 rope climbs
200-m run
Donnerstag, 29.08.2024
Cardio
AMRAPx15
2-4-6-8-..
Deadlifts (40/50kg)
cal. Ski
Burpees over bar
Butterfly Sit-Ups
Rest 3 min.
AMRAPx15
2-4-6-8-..
Pull-Ups/Jumping Pull-Ups
cal. Bike
Medball Squat Cleans (6/9kg)
Russian twist w. Medball
CrossFit
20 rounds for time with a partner:
7 push presses (34/52 kg)
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Weightlifting
Skill:
Snatch
EMOMx5
3 Drop Snatch/Snatch Balance
-Light weight.
EMOMx8
1 Snatch Deadlift+1 Hang Power Snatch+2 OH Squats
-Work up in weight.
Every 2minx10
1 Squat Snatch+1 Below the Knee Hang Power Snatch+1 Hang Squat Snatch
-Work up to heavy of the day!
Mobility
Freitag, 30.08.2024
Hyrox
AMRAPx36
Teams of 2 YGIG
1000m. Ski
400m. Run Together
100 Wall-Balls (6/9kg)
200m. Farmers Carry (2x16/2x24kg)
1000m. Row
400m. Run Together
100 alt. Lunges (10/20kg)
4 Lanes Sled Pull (50kg)
10 Lanes Burpee Broad Jumps
CrossFit
Heavy-Day
For load:
3-3-3-3-3
Back squats
Post-workout:
EMOMx12
Min1: 15 Wall-Balls (6/9kg)
Min2: 45sec. Max cal. Bike
Min3: 15 Barbell Goodmornings (30/40kg)
Min4: 8 Burpees over bar
Samstag, 31.08.2024
Cardio
AMRAPx35
20 American KB-Swings (16/24kg)
20 KB-Deadlifts (2x16/2x24kg)
1 min. KB-Hold (2x16/2x24kg)
40 cal. Row
20 alt. DB-Snatches (15/22,5kg)
20 Lateral Jumps over DB
1 min. Plank-Hold
40 cal. Ski
20 Medball Thrusters (6/9kg)
20 Burpee w. Medball
1 min. Wall Sit (6/9kg)
40 cal. Bike
CrossFit
Pre-workout
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.
For time:
50 power cleans (43/61 kg)
– At the top of every minute, perform 10 box jumps (51/61 cm).
– 10:00 time cap.
Teens
entfällt
Sonntag, 01.09.2024
Sofie´s Abschieds-WOD
wir hoffen ihr macht alle mit, um Sofie so verabschieden, wie sie es verdient hat.